WOD

WOD 12/1/17

A) 6 Sets Narrow-grip Bench Press x 3 @ 75% of 1RM *rest 2 minutes between sets. Use that time to stretch or foam roll legs. B) In teams of 2, alternate rounds to complete as many rounds and reps as possible in 20 minutes of: Rope Climb x 2 Box Jumps Overs x 8 […]

WOD 11/30/17

A) Every 2 minutes for 14 minutes: Deadlift x 2 *use the first four rounds to find a heavy double, then use that weight across the last 3 rounds. B) “Open Workout 15.4” Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand […]

WOD 11/29/17

AMRAP15 Toes to Bar x 20 Run x 400 meters *rest 5 minutes AMRAP15 Wall Balls x 50 Double Unders x 100 (Two separate scores)

WOD 11/28/17

A) Tabata: Shoot Throughs *rest 2 minutes Tabata: Alternate between straight arm plank and forearm plank *rest 2 minutes Tabata: Alternating Pistols (Perform for quality, not a score) B) 2 Sets: Max Effort Row for Calories x 2 minutes *rest 2 minutes Max Effort Burpees x 2 minutes *rest 2 minutes Max Effort Snatch (135/95) […]

WOD 11/27/17

A) EMOM16 1. Front Squat x 3 (from the ground) 2. Russian KBS x 10 AHAP B) 10-9-8-7-6-5-4-3-2-1 Push Press (115/75) Pull-ups

WOD 11/25/17

10 Rounds for time: 3 Stop Shuttle Run 10 Push-ups (RX+ does Clapping) 10 Pull-ups (RX+ does C2B) 10 Box Jumps (30/24) 15 Air Squats *each partner alternates complete rounds to perform 5 rounds each

WOD 11/24/17 (10am only)

In teams of 2, complete for time: 100 Wall Balls 50 HSPU 100 Burpees 50 KB Snatches (24/16) 100 Walking Lunges 50 Box Jumps (24/20) 100 Deadlifts (185/125) *while one partner is working, the other is running 200 meters.

WOD 11/23/17 (9am class only)

5 Rounds (then rest exactly 4 minutes) 12 Push-ups 36 Double Unders 4 Rounds (then rest exactly 3 minutes) 12 Ring Dips 36 Double Unders 3 Rounds (then rest exactly 2 minutes) 12 Power Cleans (135/95) 36 Double Unders 2 Rounds (then rest exactly 1 minute) 12 Front Squats (135/95) 36 Double Unders 1 Round […]

WOD 11/22/17

A) EMOM10 1. Max Effort Jumping Lunges x 30 seconds 2. Max Effort USA KBS (20/12kg) x 30 seconds *score total reps B) In teams of two, alternate full rounds to complete, AMRAP24 Calorie Row x 16 Toes to Bar x 8

WOD 11/21/17

A) 6 Sets to find 1RM Overhead Squat * Set 1 – 50% of possible 1RM x 3 reps * Set 2 – 75% of possible 1RM x 2 reps * Set 3 – 85% of possible 1RM x 1 rep * Set 4 – 90-95% of possible 1RM x 1 rep * Set 5 […]